WOD – October 21, 2013

Congratulations to Mr and Mrs Max Helmer!!

Work Out of the Day

“Ball and Chain”

In teams of 2, 4 rounds for time of:

30 walking lunges

400m run

15 kb swings, 53/35lbs

100′ burpee broad jump

10 toes to bar

Partners will be attached to each other at the ankles with pullup bands.  All movements must be performed together simultaneously.  Post time to beyond the whiteboard.

Basics

4 rounds for max reps of:

1 minute pushups

1 minute ball slams, 30/20lbs

1 minute air squats

1 minute grasshoppers

1 minute rest

Post reps per round and total reps to beyond the whiteboard.

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